Living beyond the age of 80 without developing chronic conditions such as diabetes, osteoarthritis or dementia may depend less on genetics than previously believed. According to experts in the United States, everyday lifestyle choices — particularly diet — are central to achieving what researchers describe as “super-ageing”.
The concept of a “super-ager” refers to individuals who reach advanced age while remaining free from major chronic illnesses, including cardiovascular disease, cancer and neurodegenerative disorders. While adequate sleep, regular physical activity and strong social connections are widely recognised contributors to healthy ageing, nutrition appears to play a particularly critical role.
Diet as a cornerstone of longevity
In an interview published by The Washington Post in the United States, cardiologist and ageing specialist Dr Eric Topol emphasised that maintaining a balanced and nutrient-rich diet is one of the most powerful tools for promoting long-term health. According to Topol, dietary patterns influence inflammation, metabolic health and cardiovascular function — all key factors in age-related disease.
Among the most extensively studied dietary models associated with longevity is the Mediterranean diet, which has been consistently linked to lower rates of chronic illness and improved life expectancy. Its benefits are largely attributed to a high intake of antioxidant- and anti-inflammatory nutrients.
Foods linked to healthy ageing
Dr Topol highlights several food groups that form the foundation of a longevity-focused diet. These include nuts and seeds, which provide healthy fats and essential micronutrients; legumes, valued for their plant-based protein and fibre content; and extra virgin olive oil, rich in heart-protective monounsaturated fats.
Regular consumption of fish and seafood is also encouraged, as they supply high-quality protein and beneficial fatty acids. Poultry, consumed in moderation, serves as a lean protein source, while a wide variety of fresh fruits and vegetables delivers vitamins, minerals and protective antioxidants vital for cellular health.
Adequate hydration is considered an essential complement to these dietary choices. Experts generally recommend an intake of approximately two to two and a half litres of water per day, depending on individual needs and activity levels.
Foods to limit for long-term health
Equally important is what should be avoided. Dr Topol warns against the regular consumption of ultra-processed foods, which are often high in refined ingredients, additives and unhealthy fats. Scientific evidence has linked these products to an increased risk of cardiovascular disease, obesity and type 2 diabetes.
Health researchers in the United States increasingly stress that sustained dietary habits, rather than short-term interventions, are crucial for ageing well. By prioritising whole, minimally processed foods and maintaining balanced nutrition, individuals may significantly improve their chances of reaching older age with preserved health and independence.